17.2 Results are in and they are BLOODY (ask your friends about hand care!!)
Thursday Night Throwdown 2+ points: Jonathan & Jake
Top 3 Rx & Scaled Men & Women 3+ each:
Rx Men
1. Lee 113
2. Greg 108
3. Mark 102
Rx Women
1. Patrice 117
2. Laura 98
3. Ivy 79
Scaled Men
1. Josh G. 160
2. Jonathan 144
3. Matt M. 133
Scaled Women
1. Jade 148
2. Nayoung 141
3. Hilary 139
17.1 Team Spirit 5+: Jade. For the FB post heard round the internet.
Team Standings
Swole Sisters & Misters-64
Walking Deadlifts-54
Tigers-50
The Tigers took a massive hit this week. They lost a member, had one person at home with the flu and two people dealing with injuries keeping them out of this workout. Look forward to things tightening up after Week 3.
Warmup
Run to Sessions 2x
Hip Mobility
3x
10 Overhead Squats
5 Downdog Push-ups
L2-4 – barbell
L0/1 – PVC pipe Face the Wall OHS
Strength
Levels 3/4
(21 Minutes total)
Take 15 minutes (including warmup sets) to work up to a heavy single Bench Press for the day, then:
6 minutes E2MOM (3 sets)
3 Bench Press at 85% of today’s heavy single
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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
Take 20 minutes (this includes warmup sets) and work up to your heaviest Bench Press triple.
Rest 2-3 minutes between sets.
If you hit your max early, you can do some lighter back-off sets for technique practice.
Levels 0/1
6-8 Sets
8 Double Kettlebell Floor Press
8 Box Dips
8 Hanging Knee Tucks
30/30 Side Plank
Rest 1 minute
Conditioning
“Able Archer”
15 minute limit
Levels 3/4
As fast as possible:
21 Cleans
9 Bar Facing Burpees
15 Cleans
15 Bar Facing Burpees
9 Cleans
21 Bar Facing Burpees
Cleans increase weight each set as follows:
L4 – 95/65, 135/95, 185/135
L3 – 75/55, 115/85, 135/105
Level 2
As fast as possible:
21 Cleans
9 Burpees
15 Cleans
15 Burpees
9 Cleans
21 Burpees
L2 – 75/55 (if there is enough space/equipment) OR Double Kettlebell Cleans
Levels 0/1
5x AFAP
10 Double Kettlebell Cleans
5 Burpees